F3 Gold Rush
Plant. Grow. Serve.
B3 (Bed Bath and Beyond)

B3 (Bed Bath and Beyond)

AO: The Den
QIC: Razzmatazz
PAX: Bartman, Goose, KJV, Bilbo, Tech Deck, Kilt, Birdie, Jolly, Floss, Thumper, Bandwagon, Offshore, Waldo, Soft Kitty, Chamomile, Razzmatazz, Tanner, Tent, Psalty, Banjo

DISCLAIMER: I am not a professional, please listen to your body and modify as needed.
-Ask if there is any FNG?

“The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.”

Burpees x7 OYO
Side straddle hops x15 IC
Grady Corn x25 IC
Mosey to playground

EMOM (6 minutes)
6 Breakdance Bears
7 Yoga Merkin
8 Squats
–changed to 12,13,14
-Mosey to coupons at beginning

Coupon Workout
10 Swings, 20 toe touches, 30 chest press, 40 squats (2 rounds)
10 Thrusters, 20 hammers, 30 curls, 40 lunge (1 round)
10 yards farmer carry, 20 LBC’s, 30 row, 40 wide squat (1 round)
–pick up the 6 or do extra credit

Mary (Plank Variation)
Plank (30 seconds)
10 Leg raises each side
Plank (15 seconds)
10 chest openers each side

5 Core principles
Free of charge
Open to all men
Held outdoors regardless of weather
Be led by men in a rotating fashion
End with COT
–name FNG if applicable

Words: “It’s simple, work hard and be consistent.”

–this is what helped me get to my 100

Leave a Reply